Walking around your office with bags of ice strapped to your shins? Talking PRs and negative splits with your 8-year-old? Sleeping on the couch because your spouse can’t stomach another 4:30 a.m. run?
Stop! You may need a training intervention! Many new runners, training for an upcoming race, stumble into one of these common pitfalls – doing too much too soon, over-training, or allowing running to take over their life. Training for a race should be fun. It shouldn’t be painful, lead to nights soaking in an ice bath, or put a strain on your relationship. To ensure that you reach race day with a smile on your face and a spring in your step, follow these three basic principles.
1. Build a general base of fitness before setting a training goal. It’s not uncommon for someone who has put running on the back burner for several months (or years) to hear about a race, get excited, and jump right back into training. Unfortunately, they forget that their body and overall fitness is not where it used to be. Many “returning runners” fall into the “too much, too soon” trap. Before beginning a training plan, allow time to ease back into a regular physical activity routine. Focus on low-impact activities, such as walking and cycling. Establish a baseline before beginning a training plan. It will provide you with the conditioning necessary to withstand the demands of training and will help prevent injuries. Enjoy the benefits of an active lifestyle before tackling a rigorous training schedule!
2. Take rest days. Many enthusiastic runners find it hard to take a break. They get scared that if they miss a day of training, they’ll lose their motivation, or worse, their fitness. This couldn’t be further from the truth. Rest is a vital component of training. Schedule at least one rest day a week. Resting offers the mind and body a much needed break. It will help you avoid injury.
3. Keep things in perspective and balance. Don’t become a slave to your training schedule. Being consumed by training leads to fatigue and burn-out. Make a schedule for the week ahead. Include your workouts as well as all the other things that are important to you. Look at your schedule as a road map, but understand that the key to successful training is flexibility. Don’t stress if you miss a workout. Instead, see where you can make it up. If you feel overwhelmed by your “to do” list and chores, find ways to turn errands into training runs. If you feel you are neglecting your family and friends, invite them to join you for a walk or cross-training session. Lastly, regardless of what the calendar says, listen to your body. If it’s screaming at you to ease up, listen! Your health and happiness are more important than a PR.
Carolyn Simitz is an Exercise Physiologist, Certified Personal Trainer, and running enthusiast.
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